Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

5mins of Dubs practice or 150 Dubs

Power Clean (Every 2min x 6, 4 Power Cleans)

Build across your 6 sets to a heavy 4 reps

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

24 Wallballs


24 DB Snatch

12 Front Squats
Same weight on barbell for both movements. Should be moderate weight and you should be able to do most reps unbroken for snatch and wallballs as well. Aim to get 5+ rounds

Warm-up (No Measure)

Cool Down

Mash Mash Mash